Good Health Doesn't Have To Be Expensive

Between organic food, gym memberships and doctor appointments, staying healthy can be very expensive. But tight economic times don't mean you can't maintain and increase your health.

According to the Journal of the American Medical Association, modifiable behaviors are the leading causes of mortality in the U.S. Joe Cannon, personal trainer and author, said those killers include heart disease, cancer and stroke.

"In America, one person dies every 12 seconds, and most die from heart disease," Cannon said.

Quitting smoking can be the first, low-cost line on defending your health, he said.

"The No. 1 killer (heart disease) is mostly preventable. The No. 2 killer is cancer and many of those are preventable. Just watch your diet and get some exercise."

Get Moving

Cannon advises clients to aim for about 2.5 hours of exercise each week, getting their heart rate up on most days. You can accomplish that in your house or neighborhood.

"Take a walk. The No. 1 reason people have a stroke is because of high blood pressure. Walk up and down the steps," Cannon said. "If you're looking for some strength moves, do some pushups. They work every muscle in your body."

You don’t always have to have a gym membership to work out at a gym, either. Many places offer free week- or monthlong memberships. Yoga studios often offer free days. Community centers or public pools may also have deals.

Work Out At Work

Alice Henneman, a registered dietitian and extension educator for the University of Nebraska-Lincoln, tells people to sneak some activity into the work day.

She says they can use a bathroom on the far side of the building, sit on a $30 balance ball while working at the computer, pace around the office while on a conference call, walk to someone's office and talk to them rather than shooting an e-mail or take a walk break rather than a doughnut break.

If you travel for work, make your carryon a backpack and spend layovers walking the terminal.

Cut Corners At Grocery Store

Henneman said she's a big fan of stocking up on healthy fare while it's on sale.

"Stock up on several packages (of lean sale meat). Wrap it in a freezer bag if you won't be using it within a month or two. Frozen ground meat maintains best quality for up to four months while larger pieces, like steaks and chops, maintain optimum quality for four to 12 months."

The dietitian also said you save money and cut calories by eating less meat. Henneman said people often tend toward 6-ounce or 12-ounce cuts of meat, but a serving is just 3 ounces -- or about the size of a deck of cards.

Cannon said he likes to stock up when frozen meals go on sale, too.

"Healthy Choice is on sale sometimes for $2 a pop, and it's a balanced meal," Cannon said.

Make Your List

You can also avoid extra calories and overspending by making a list for the week's groceries, then sticking to it.

"The more often you go into a store, the more likely you are to make some sort of impulse buy," Henneman said.

Put on that list items to pack in sack lunches for the family. Henneman said making lunch gives you control of heavy condiments, such as mayonnaise, and saves money compared to eating out.

Also on the grocery list, fruits and vegetables "from the crayon box," as Henneman says. Eat every color of food and you'll ingest most every nutrient you need. Fresh food purchased in season is cheapest, but frozen and canned versions offer the same nutrition for a consistent price year round.

"Canned food is like money in the bank. It doesn't take freezer space, it has a shelf life of about two years and it’s there waiting for you. Having them there makes it more likely you'll eat healthy," Henneman said.

Leave off your grocery list convenience or prepackaged foods. Tiny containers of yogurt can be $1 or more each, but a large container will save you money. You can divide it into reusable sealed containers at home.

"Make your own instant pudding rather than buying prepackaged cartons. Convenience can be costly," Henneman said.

Fancy coffee, bottled water and sugary snacks can empty your wallet and don't fill your stomach.

You not only save money by cutting out alcohol consumption, but you may also lower the risk of developing some cancers, the Washington Post reported. Dana-Farber Cancer Institute researchers found one drink a day for postmenopausal women may raise their risk for breast cancer.